Each routine is a roughly 60 minutes, and is designed to be done within the comfort of your own home


Follow the routine as it is or in any order you want, but make sure you complete all within 7 days without skipping any days or repeating any days within a specific week.

  • If you like, you can break the days with two cycles apart so that you have two separate 30 minute workouts, for an extra metabolic boost.
  • If doing both Cycles together, give yourself a 60 to 90 second break before the starting second Cycle.


Do the Pre & Post Workout Routines before and after your workout.


Route 1

Cycle 1: Pyramid (1-5-1) Start with 1 rep with 1 second of rest, then 2 reps with 2 seconds of rest, the 3 reps with 3 seconds rest, and so on until you hit 5 reps with 5 seconds of rest.  Then decrease your reps and rest each set until you are back to 1 (on your 9th set).   Rest 20 secs before starting the next exercise;


Cycle 2:  Tabata (20 seconds on 10 seconds off).  Perform 3 sets of each exercise before moving onto the next exercise, and only do 1 circuit/cycle;


Route 2

Cycle 1: Static Hold (45 second hold, 15 second rest), then move onto the next exercise, and repeat 4 cycles;


Cycle 2: 55 Rep Slide (10-1) Do ten sets of 5 exercises , starting with 10 repetitions followed by a 10 sec rest, then do 9 reps followed by a 9 sec rest, then do 8 reps followed by a 8 sec rest, etc. until you reach 1 repetition (set one =10 reps, set two = 9 reps, set three = 8 reps, etc).  Rest 20 secs before starting the next exercise;


Route 3

Cycle 1:  Do each exercise @ 45 secs on, 15 secs off, and rest for 1 min when completing a cycle (do 6-8 cycles);


Cool Down: Do each to exhaustion, alternating back and forth 2x, with a 20 sec rest between each cycle;


Route 4

Cycle 1: Bear Crawl and Crab Walk (30 feet each);

  • Do 5 rounds of each exercise alternating back and forth (one round is 30 feet of each exercises). 
  • Do this outside or cut the distance in half and do it inside in an "out and back" fashion.


Cycle 2: Speed Boot Camp: complete this routine as quickly as possible, with a 15 sec rest between each exercise, and a 30 sec rest between each Cycle - repeat 2-3x;


Route 5

Cycle 1: Core Work 55 Rep Slide (10-1) Start with 10 repetitions followed by a 10 sec rest, then doing 9 reps followed by a 9 sec rest, etc. (set one = 10 reps, set two = 9 reps, set three = 8 reps, etc.). Rest 20 secs before starting the next exercise;

  • Jack Knife Crunch
  • Pilates Swimmers
  • Pilates Side Hip Raise (Left Side)
  • Pilates Side Hip Raise (Right Side)
  • Windshield Wipers


Cycle 2: Static Hold (45 seconds each with 15 sec rest)  Complete 2 cycles;


Day 6
Rest / Flexibility Work / Light Cardio (optional)


Day 7
Rest / Flexibility Work / Light Cardio (optional)


Keywords:  full body, bodyweight, body weight, intermediate, advance